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WOD 1

Preparation: 3 minutes single unders Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Squat 95# x 5 – 115# x 5 – 135# x 5
Hang Clean: 65# x 5 – 75# x 5 – 90# x 5

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10
1 Push-up
15
2 Push-ups
25
3 Push-ups
50

Finish: For time4 rounds of: 25 Abmat Sit-ups

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.

Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 15: Jumping Jacks, 5: Squat Jumps. Then: AMRAP in 6 minutes of Turkish Get-up.

Storm: Part 1-For Time: 14-8-2 Thrusters and Pull-ups. Thrusters at 50#.  Part 2- For Time: 300 Kettlebell Swings (KBS) and Push-up Complex. Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: push-up, 15: KBS, 2: push-ups, 25: KBS, 3: push-ups, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. You can increase weight as we progress.

Skill/Chill: 4 rounds of 25: Abmat sit-ups and 1: 15-second Samson Stretch per leg. Practice Ring Dip progressions.